Read on for the all-encompassing guide on sleep sounds and how the science behind audio therapy can help you get the best sleep of your life.
We all know the feeling: bedtime has come and gone, and we’re staring up at the ceiling, mind racing, desperately trying to find the one thing that will put us to sleep. While there’s no magic solution, a healthy bedtime routine complete with sleep sounds and audio therapy can help to relax even the most wakeful bedtime sufferers. Follow along as we give you all the details on sleep sounds, audio therapy, and plenty of tips and tricks to make them work for you.
The concept of sleep sounds is just as simple as you think–they’re sounds that help you sleep. Whether you’re the type who hates silence or are sick of falling asleep listening to your neighbor’s annoying dog barking, there’s a sleep soundscape that’s right for you. With BetterSleep, you have control of your sound from top to bottom, and every note in between.
But how does it actually work? Is audio therapy actually that helpful? Doctors, sleep specialists and millions of BetterSleep users agree that sleep sounds can and do help you fall asleep faster, stay asleep longer, and get more restful and restorative sleep.
Sleep sounds can range from colored noise to nature sounds, from binaural beats to ASMR, and everywhere in between. We’ve done all the research and are on a quest to provide the answers to your sleep-sound related questions.
You’ve probably already heard of white noise, but what’s with all these other colours? Follow along for a deep dive into the colors of sound and each one’s specific benefits.
https://www.soundly.com/blog/white-noise-and-alternatives
White noise: The most researched of all the noise colors, white noise has been clinically proven to help people sleep better. In fact, a Harvard Medical School associated study showed that participants fell asleep 38% faster while using white noise, as compared to normal environmental sounds.
White noise has often been described to sound like TV or radio static, with a constant and slightly hissing tone. Its audio stability comes from the fact that white noise encompasses all audible frequencies of sound, ranging from 20Hz to 20,000Hz. Just as the color white is technically all of the colors of the visible spectrum at once, white noise is all frequencies of the audible spectrum, combined.
As the most popular and widely used “color” of sound, white noise has been studied extensively and has many peer-reviewed studies, meta-analyses and expert opinions to show its efficacy. White noise is also a great option for sound-masking, or blocking out other bothersome noises in the environment. For even more information, check out our detailed breakdown of white noise on the BetterSleep blog.
Pink noise is a lesser-known but surprisingly useful cousin of white noise. Pink noise has been shown to improve memory and induce feelings of calm and relaxation. Created by decreasing the power with each higher octave of sound, pink noise sounds like a deeper, but equally steady, version of white noise. Both sound colors span the entire audible spectrum, but pink has a more mellow tone because of its lower intensity as the pitch rises.
Pink noise is often described as sounding more natural than white noise. It has been compared to the sounds of moderate rain, leaves rustling, and wind. Since some people find white noise to be too sharp and hissing, pink noise may be a gentler type of ambient noise to try. If this sounds like you, try syncing up some pink noise in your BetterSleep Sound Mixer–you might find that it’s the perfect color for your sleep soundscape.
Brown noise focuses on the lower end of the frequency spectrum. A more intensely low version of pink noise, brown noise has a deep and rumbling sound, often compared to thunder, strong wind or heavy rain. Due to the low, heavy nature of this sound, it is generally associated with a feeling of grounded relaxation. Brown noise lovers compare it to the feeling of wearing a weighted blanket; it is comforting and weighty, seeming to wrap the listener up in a reassuring hug.
Want to hear an example? Check out this video for a sample of white, pink and brown noise:
Green noise, referred to as the Sound of Nature in the world of colored sound, is a calming, restorative sound that invokes mental connections with trees, water and other natural wonders. The benefits of green noise go far beyond sleep, with many listeners opting for green noise soundscapes for studying, wellness practices and of course, their bedtime routine. Nature sounds have long since been proven to reduce heart rate, inspire calm and instill a quiet moment to breathe.
What makes green noise special is its gently fluctuating nature, its slight ebb and flow in intensity. This makes it sound evocative of a gentle waterfall, a babbling brook, or quietly rustling leaves. Because green noise emphasizes mid-range frequencies, it’s neither high- nor low-pitched, giving listeners a chilled out, natural feeling. Green noise’s natural frequencies have been shown to reduce anxiety, promote a healthy heart rate and of course, help users fall into a deeper, better quality sleep.
Quiet rainfall, calming ocean waves, leaves gently rustling through trees…makes you feel a little more relaxed already, right? The sounds of nature have been proven time and time again to help people feel calm, regulated and ready for a great night’s sleep.
In one randomized controlled clinical trial, significant improvement in sleep was found in patients who were exposed to natural sounds for 30 minutes before bed. Compared to their counterparts in the study who were not given any specific sound exposure before sleeping, those receiving nature sounds found that they fell asleep faster, felt more calm before bed, and woke up feeling more rested.
Another peer-reviewed study showed that patients who listened to classical music blended with nature sounds (birds, ocean waves, wind, etc) reported better mental quality of sleep, improved ease of falling asleep, reduced sleep disturbances throughout the night and higher energy levels the next day.
Without a doubt, the music of nature can improve many components of sleep, and those who use them regularly can reap the benefits during both night and day alike. The BetterSleep app offers users a personalized experience, integrating nature with other soothing sounds and rhythms. With over 300 sounds available for your perusal, you’re sure to find the nature sounds of your dreams with the BetterSleep app.
Audio Therapy is a type of mental, physical and emotional support that utilises sound to promote relaxation, focus, sleep, and more. It’s often used as a form of stress relief, helping people unwind or feel more calm at various parts of the day or night. Audio therapy can involve using any type of sound to improve mood, sharpen focus or boost relaxation and can be conducted in clinical or self-administered environments. We’ve already covered colored noise and nature sounds, but else is there?
Music Therapy involves using particular types of music and is usually performed by a certified professional. In clinical settings, music therapy can involve recorded music or sounds, live instrumental music, or even singing as part of a treatment. There’s typically a specific healing goal in mind for this type of therapy, and licensed clinicians utilize different types of music for different types of processing.
Binaural Beats, a type of brainwave inducing audio therapy that’s gained a lot of popularity in recent years, has been shown to promote relaxation and deep focus. Best used with headphones to deliver maximum efficiency, binaural beats are two very slightly different frequencies, each played into one ear, in order to influence brainwave activity. Specific frequencies can be used to induce certain brainwave states. For example, beats at the lowest audible frequencies encourage Theta waves, the ones we want to see in deep sleep. Slightly higher frequencies can induce Alpha, Beta or Gamma brainwaves, which promote calm, focus and cognitive receptiveness, respectively. Binaural beats can be used at any time of the day or night to support healthy brainwave functions and strengthen feelings of relaxation, calm and mental clarity.
ASMR (Autonomous Sensory Meridian Response) is a gentle tingling sensation that people may experience when tuning into certain types of soft audio tones or visuals. Not everyone feels this sensation, but those who do often report a pleasant tickle somewhere in the vicinity of the back of their head or neck. If you’ve ever seen those viral whispering or tapping videos online, you may already know that ASMR videos are gaining popularity on social media. ASMR usually involves quiet sounds like shuffling, whispering, gentle tapping or clicking. Sometimes, ASMR videos use visuals that elicit subtle emotional responses, such as watching someone brush their hair or crinkle paper. This stimulates the brain, as well as the parasympathetic nervous system, and can actually help people feel more calm and relaxed. According to a 2020 study on ASMR, participants reported feeling more relaxed and experienced noticeable decreases in heart rate after tuning in to these videos.
Any and all of these audio therapies can help balance your emotional, physical and mental wellbeing before bedtime and can be used to support healthier sleep hygiene. Using the BetterSleep Sound Mixer for your audio tracks is a surefire way to build yourself the perfect mix. Use the Sound Mixer to add or edit your soundscape by stacking tracks the way you want for whatever mood you’re in. Even better, you can create different playlists to craft your audio experience for daytime focus, nighttime chill, and even deep sleep.
The research is in, and we now have proof that audio therapy can have a decidedly positive impact on the health of your sleep. While some areas, such as nature sounds and white noise, are more widely researched than others, burgeoning investigations on all facets of sleep health are growing ever-more popular and important.
Nature sounds, the most extensively explored area of audio therapy, has concrete proof of efficacy. Globally known as a fundamental part of the human experience, nature has always had a profoundly calming effect on people. Countless studies have been conducted to demonstrate the sedative effects of nature sounds and the overall mood boost that comes with it. Nature sounds can reduce stress and anxiety, boost mood, and lower heart rate.
White noise has been investigated thoroughly for many of its different benefits. Whether for sound-masking, improved sleep quality, or time it takes to fall asleep, the research shows that white noise makes a definite impact on the caliber of our sleep. White noise has even been shown to help babies fall asleep faster and face fewer sleep disruptions throughout the night, specifying that volume levels must be kept within safe ranges for sensitive ears.
In one widely referenced study conducted by Northwestern University’s Sleep and Circadian Medicine Center, pink noise was shown to increase slow-wave brain activity, an important part of restful and rejuvenating sleep, in older adults. Notably, the participants were given a verbal memory test to compare their recall abilities after a night of sleep with pink sleep, and after a night without pink sleep. This randomized trial suggests that using pink noise as a sleep aid can help people get into deeper sleep phases, therefore helping their brains attain more restorative sleep overnight.
We cannot discount anecdotal evidence as well–lots of people report their own success stories with audio therapies of all sorts. Though we continue to wait for more conclusive evidence to support the use of certain techniques, the overwhelming majority of BetterSleep users agree that using some sort of sleep sounds to enhance their bedtime routine is an incontrovertible win!
What Stops People from Sleeping Well?
It may seem simple, but sleep problems can come in various forms and can affect people quite differently. Difficulty sleeping is an extremely common problem in America, with 1 in 3 adults reporting that they don’t get enough sleep! Some common sleep problems include:
Trouble falling asleep and/or staying asleep is probably the most relatable of all sleep issues. Almost everyone has experienced these problems at some point in their lives, whether it be from stress, a racing mind, too much caffeine or other causes. It can be difficult for people to start feeling sleepy at bedtime, and folks often report laying awake in bed, tossing and turning, sometimes for several hours. On the other hand, some people frequently wake during the night and then experience problems trying to get back to sleep. They may lay awake, mind racing, trying to convince their active brain to just calm down and go back to sleep.
Bedtime Anxiety is a leading cause of insomnia and other sleep disorders. Oftentimes, a stressful day can follow us all the way to bedtime, leading to anxiety before bed. In fact, some people find the concept of going to bed to be anxiety-inducing in and of itself. Turning off the lights and getting under the covers might sound easy, but for anxious people it can actually be a trigger, thus making bedtime all the more troublesome. This is a common problem in children, with one recent study suggesting that up to 25% of children struggle with anxiety at bedtime.
Insomnia is a term that encompasses several types of sleep problems, including difficulty falling asleep, staying asleep, or falling back to sleep after waking. The common thread amongst them is that insomnia sufferers report that their symptoms affect the quality of their sleep and waking hours. Insomnia symptoms can range from laying awake for 30+ minutes at night to going a full night without a wink. People experiencing insomnia agree that they are left feeling drowsy and that their sleep problems disrupt their ability to function during the day. Insomnia is classified as “chronic” when a person has been struggling to sleep 3 times or more per week, for over 3 months.
Sleep Apnea affects sleep by causing breathing obstructions that often lead to snoring or gasping throughout the night. According to the American Association of Sleep Medicine, an estimated 30 million U.S. adults suffer from sleep apnea, though most are undiagnosed. Sleep apnea can be caused by a physical blockage in the breathing passages or by an over-relaxation of throat muscles. These breathing difficulties, which can last from a single second to over a minute, activate the brain and force a person to wake up to ensure they’re actually breathing. Most people with sleep apnea wake up several times during the night (whether they feel it or not) and therefore tend to feel unrested during the day. Sleep apnea can also worsen throughout a person’s life and can lead to more devastating health problems, like high blood pressure and heart disease.
Sleep Debt is the accumulation of missed sleep. When people don’t sleep well for a single night, they can usually make up for it the next night by sleeping a little more. However, when folks struggle with regular sleep issues, the missed hours can add up into a larger problem. If a person sleeps for 6 hours per night (rather than the recommended 7-8 hours) they would rack up 6-12 hours of sleep debt in a single week.
Excessive Daytime Sleepiness (EDS), as the name suggests, is a condition in which a person feels extremely tired or sleepy during the day, causing them to struggle to stay awake. This can lead to falling asleep during the day, possibly while attempting to complete other tasks like work, school or even driving. It’s more than just feeling a little lethargic during the day; Excessive Daytime Sleepiness can impair a person’s ability to function during waking hours. According to the Sleep Foundation, EDS affects between 10-20% of the population, a statistic which has surprisingly doubled since 2012.
Any one of these sleep issues can lead to more serious problems if left unchecked. Luckily, the BetterSleep app has a host of verified advice that can help with each of these sleep disorders. Of course, if you feel like you are suffering from a chronic sleep disorder or are struggling with your mental health, it’s always best to speak with your doctor or health professional about your specific case.
Ok, you get it. Audio therapy of all sorts can help a person get better sleep. But what are the other health benefits of using sleep sounds? It’s all a pretty intricately intertwined concept, so when we speak about sleep affecting health, we cannot ignore the fact that sleep hygiene has a significant impact on overall health, including mental, physical and emotional wellbeing.
Reduce Stress and Anxiety
As previously mentioned, sleep sounds are a fantastic way to feel more calm during the day and at bedtime. But audio therapy does more than just make you feel chilled out. A racing mind is one major culprit of anxiety, which as we know can be a serious opponent to relaxation. Having a mellow soundscape at your disposal can help your brain focus on one thing–the music. Giving your busy brain something soothing to zero in on creates a moment of mindfulness amongst the chaos. The antidote to anxiety might be just a click away with your carefully personized BetterSleep playlist.
Lower Heart Rate
Sleep sounds, most notably natural sounds like birdsong and running water, have been shown to reduce heart rate and promote a physiological sense of calm in people exposed to these therapies. Lower heart rate is linked to feelings of rest and relaxation. When we sleep, our heart rate drops so that our bodies can enter “rest and digest” mode. In healthy adults, a normal waking heart rate is between 60-100bpm (beats per minute). During sleep, it drops to around 40-60bpm, with athletes experiencing lower heart rates around 30bpm. Low heart rates are an indicator of good cardiovascular health, while higher resting heart rates reveal an elevated risk for certain diseases.
Lessen Risk of Serious Disease
Given that heart rate is a clear indicator of cardiovascular health, it follows that folks who suffer from sleep disorders are at a higher risk for certain heart-related diseases. Stroke, high blood pressure, coronary artery disease, and many more. Heart health is at the center of a person’s physiological wellbeing, and getting appropriate sleep is an integral part of keeping your heart healthy. Since sleep sounds are one way to keep your sleep cycle working efficiently, integrating them into your daily routine can contribute to your long-term physical health.
Additionally, mental health is an increasingly talked-about part of overall wellbeing. We know that emotional wellness is an essential building block for a healthy life, and adding in stress relievers and mood boosting tools can help launch your mental health onto a steadily upward trajectory. Getting your sleep hygiene in check is one reliable way to take care of your lifelong health, and sleep sounds can help!
Sleep Sounds as Part of a Bedtime Routine
For some adults, the concept of a “bedtime routine” may sound a bit childish. However, according to experts in the field of sleep science, routines can help people of all ages get better quality sleep. Dr. Rebecca Robbins, a sleep scientist at Harvard Medical School, advises adults to take their bedtime routine seriously. “Your body and brain then understand what comes after those activities is sleep. So, we can kind of classically condition ourselves to understand that the end of our bedtime routine is the time for sleep.” Dr. Robbins suggests that repeating the same habits night after night will help our brains recognize that it’s bedtime and that they can begin to relax. Additionally, she recommends personalizing the routine to suit your specific needs for sleep, whether that be with music, stretching or meditation.
But what does the ideal bedtime routine look like? Well, everyone is different, and there’s no one-size-fits-all solution. That’s where BetterSleep comes in–this fully customizable app allows you to plan and implement the bedtime routine that’s perfect for you.
What Is the Formula for the Perfect Bedtime Routine?
Building your best bedtime routine is a matter as personal as the way you like your pillows fluffed, but once it clicks, you’ll be sleeping more soundly and consistently than ever before. Some folks like to begin their bedtime prep an hour or more before bedtime, while others need a quick 15 minutes of relaxation before dozing off. Our best suggestions for bedtime success are detailed below; think of it like a menu of options for you to select from and adapt to your specific preferences.
Lose the Light
Once your evening activities are coming to a close, consider turning down the brightness of the lights at home, especially those in your bedroom. Dimming the lights in the evening can help regulate your circadian rhythm, the system that’s responsible for your internal clock. Some people are more sensitive to light than others, and feel that harsh or bright lighting can mess with their circadian beat, making it harder to wind down and go to sleep. One study concluded that there is a correlation between the brightness of the lights at home and one’s ability to fall asleep quickly. Older adults were followed in a longitudinal study to track their sleep onset, and found that higher light exposure correlated directly with delayed sleep onset, or taking more time to fall asleep. Consider this an invitation to turn off those harsh overhead lights, instead opting for dimmer switches or well-placed lamps. A cozy environment, including intentional lighting, can be a signal to your brain that it’s a good time to start getting sleepy.
Meditate Your Way to Calm
Meditation may seem daunting to some, but it can be as simple as focusing on your breath for a minute at a time. Any action that increases mindfulness can be considered meditation–even something as simple as brushing your teeth. The most important thing is to be kind to yourself. Meditation is a practice, and doesn’t usually feel natural the first time. If you need a little support, the BetterSleep app has a whole library of guided meditations to help ease you into it and get your breathrate and heartrate into the ideal range for sleep.
Read a Book
Reading has always been a great way to relax, but choosing the right book can be key. If you select something too engaging, you might get hooked and end up reading into the night. Self-help or productivity books can trigger people to make mental checklists or even increase nighttime anxiety. “Whilst reading before bed can reduce your stress levels, some genres are better suited than others,” notes Dr. Katherine Hall, a sleep psychologist who specializes in treating insomnia. “For example, I’d recommend avoiding any books that are too mentally stimulating or emotionally distressing before bed. This includes genres such as intense thrillers, crime novels, or emotionally distressing literature.” Dr. Hall recommends fiction, or anything lighthearted that doesn’t make you feel overly excited. Other great options for bedtime reading include short stories, poetry, nature writing and classic literature.
Sync Up Your Sounds
As with the rest of your routine, your sleep sound preferences are as unique as you are. You’ll be able to explore and craft your own perfect playlist using the BetterSleep app’s Sound Mixer.
Music and sleep sounds have always been known to help improve mood and sleep, and we have the proof. One study published in the Journal of Advanced Nursing shows that listening to music 45 minutes before falling asleep can have a profound calming effect, lessening sleep onset time and helping participants wake up feeling more refreshed. Another meta-analysis shows a correlation between listening to music and improved quality of deep sleep, with participants sleeping an average of 36 minutes longer when compared to those who did not listen to soothing music. Plus, you’ve already read about the effectiveness of white noise and nature sounds to help people sleep better. The bottom line is that once you’re ready to begin your bedtime routine, push play on your BetterSleep Sound Mixer and get yourself ready for relaxation.
Gentle Stretching or Movement
Moving your body calmly can be a fantastic way to settle your physical body before bed. Experts recommend practices like yoga or Progressive Muscle Relaxation (PMR) to help soften tension in the body and prepare yourself for sleep. As described by Harvard Health Publishing, PMR involves “gradually tensing and relaxing your muscles, beginning with your feet and working your way up your body.” Yoga enthusiasts may already be familiar with this practice, as it’s often used at the end of classes. Check out Harvard Health’s step-by-step guide for how to practice this proven relaxation technique.
Yoga can also be a suitable way for people to unwind before bed. Since yoga combines gentle stretching poses with focused breathing, it’s a great way to get the mind and body collaborating toward your ultimate goal of relaxation during your bedtime routine.
What To Avoid in a Bedtime Routine
There are a few common adversaries against a successful bedtime routine. Avoiding these can help set you up for a better night of sleep that leaves you feeling rejuvenated the next morning.
Caffeine: try to reduce caffeine consumption starting in the afternoon, and cut all caffeine use within several hours of bedtime.
Eating or drinking too close to bedtime: some folks struggle with digestion problems or frequency waking to use the bathroom during the night. Knock this common sleep disturbance out by finishing your last meal at least 3 hours before bedtime
Screen Time: in our modern world, this one can be especially tough. Experts advise cutting out screen time at least an hour before bed, and only using technology for things like playing sleep sounds and setting your alarm clock. Most new phones also come equipped with a “night mode” feature, allowing users to turn down the blue light and brightness of their phones while preparing for bed. Though it can be tempting to use your phone or devices for some “down time” before bed, research proves that it engages the brain, making it harder to fall asleep when the time comes. Study participants who used smart phones before bed also reported a 33% higher chance of poor sleep as compared to those who didn’t use any devices. Keeping your phone on airplane or do-not-disturb mode can also come in handy for remaining unplugged from your tech.
Internal Pressure: it’s easier said than done, but being too strict on your bedtime routine can actually do more harm than good. While your habits are in place to help you, putting too much pressure on having the perfect routine can become a detriment to your success. Aim for consistency instead of perfection and you’re sure to see progress in your nightly rituals. Of course, life doesn’t always go as planned, so being flexible and kind with yourself will go a long way in your search for a tranquil nighttime routine.
Now that you’re fully versed in what kinds of sleep sounds are out there, how do you decide which ones to use? Though it’s mostly a personal preference, here are our best tips to help you figure out what type of sleep sounds are right for you.
Environmental Considerations
When thinking about what sleep sounds suit you best, your home environment can play a role in your decision. First, think about your physical location. Are you in the city where you might experience frequent disruptions from traffic or other sound pollution? Do you live in a quiet place with lots of natural nocturnal noises? This factor may impact your decision about whether or not you need audio to mask outside noises. City dwellers have been shown to benefit from sound masking with white noise to cover up any unwanted commotion in the environment. Those who can already hear natural sounds in their environment may not need to add more nature sounds, but may instead like to add some ambient beats to their sleep playlist.
Age and Health Factors
Certain sleep sound interventions can be especially beneficial to people in specific age groups, or cohorts with distinct health needs. For babies and children, who may require more nervous system regulation support than adults, playing ambient and soothing audio without lyrics can be especially advantageous. White and pink noise, quiet nature sounds and even heartbeat sounds have all been reported to help children and babies sleep better. These sounds are consistent, without sudden changes or complicated musical patterns to follow. The sounds blend into background noise, helping young ones maintain their deep sleep cycle.
Teens and young adults may have better experiences with sounds like binaural beats, pink or green noise, and nature sounds such as flowing rivers or ocean waves. Teenagers and young adults often lean toward a tendency to experience academic stress and overexposure to screens. Additionally, younger folks are more inclined to be natural night owls, preferring to stay up later and sleep later in the mornings. Their circadian rhythms are likely to be shifted later by a few hours, making them more susceptible to sleep disturbances. Calm, natural sounds can promote deeper, healthier sleep in this transitional stage of life.
Older adults may be encouraged to listen to pink noise for its recognized memory boosting effects. As we age, we also become more predisposed to certain health concerns like high blood pressure and hearing loss. These factors may contribute to a senior citizen’s desire to play more soothing sleep sounds or take extra precaution with the volume controls.
Some health conditions like PTSD, neurodivergence and tinnitus (ringing in the ears) may also be factored into a person’s choice for what sleep sounds appeal to them. Though each individual’s preferences may differ, there are a few general patterns that may apply. For example, people with autism or ADHD are more likely to be irritated by high-pitched, sudden or unpredictable sounds, but consistent audio like white noise or low frequency binaural beats could be more pleasant. Tinnitus sufferers may favor any one of the colors of noise as they mask the constant ringing in the ears. Conversely, they may dislike certain sounds like birdsong because of its high pitch.
Personal Preference
The choice for your sleep soundscape is a highly individual one. There’s no universal answer here because as humans, we’re all so unique! The best way to figure out your own preference is through trial and error with the BetterSleep Sound Mixer. The unmatched customization that you’ll find with BetterSleep allows you to control every aspect and explore over 300 sleep sounds in a combination that feels perfectly suited to you. What’s even more impressive is that you don’t have to pick isolated sounds and try them one at a time; you can use the Sleep Mixer to stack sounds on top of each other, controlling the volume and intensity of each, and crafting a one-of-a-kind soundscape to help you reach your sleep goals.
Ok, you’re on board with sleep sounds now, but what’s the best way to listen? Here’s the rundown on the most popular methods for tuning into sleep sounds.
Sound Machines are the original mode of tuning into audio such as white noise or nature sounds. These devices have been popular for over 50 years, and for a good reason. Initially marketed to light sleepers and parents of fussy infants, white noise machines are still a top choice for people who want to integrate sleep sounds into their routines. Now more advanced to include different colors of noise, nature sound options and even tranquil music, sound machines have even begun integrating with smart speakers and other WIFI enabled devices.
While they are the tried-and-true classic, sound machines do have a few major drawbacks. First, they have a limited number of sounds available and do not generally integrate sound-stacking capabilities. If you’re happy with one type of sound at a time, perhaps this isn’t such a dealbreaker, but folks wanting more customization might not be satisfied. Also, maybe you aren’t so keen on the birdsong option on your sound machine, but prefer the sound of an owl hooting softly. Given their limited personalization capabilities, sound machines almost always miss this mark. Also, if you’re sharing a room with anyone else, you’ll have to come to an agreement on what sounds you like. A few newer models come equipped with a headphone jack, but most aren’t bluetooth enabled for wireless headphone options.
The BetterSleep App allows full customization, integration with smart devices, sound stacking, and a variety of over 300 sleep sounds all at your fingertips. With the BetterSleep Sound Mixer, it’s possible to create a soundscape using multiple sounds at once, including the ability to control the volume of each sound. The interface is intuitive, requiring only the touch of a button to add or remove a particular sound. Finally, there are pre-programmed and smart mixes available on the app for those who aren't sure where to start. Our complete user guide details all the finer points of the technology.
Not only does BetterSleep give you the ultimate control over your sleep sounds, it is also loaded with sleep improvement tools, expert advice and an exclusive Sleep Tracker. The Sleep Tracker, one of BetterSleep’s most pragmatic features, allows users to view their sleep cycle data on the app, providing important statistics on the quality of their sleep. When followed over time, sleep data can give insight to those struggling with sleep issues and folks who want to know more about their unique sleep patterns. BetterSleep invites users to take a close look at their individual sleep style, educating them on best practices, tips and tricks to make sleep more restful, and innumerable tidbits of helpful information. With a host of scientific research and personalized sleep tools at your disposal, you’ll be on your way to better sleep before your free 7-day trial is finished.
Amongst the favourite features of the BetterSleep app are the Guided Meditations, Sleep Stories and Hypnosis audio tracks. With more than 250 sessions to choose from, users can take advantage of the extensive library of bedtime (or any time!) relaxation tools to unwind and slow down. The app features 100+ bedtime stories in various genres for children and adults alike, catering to listeners of all ages and tastes.
So…can your sleep sound machine do that?
Headphones vs Speakers
A common question among listeners, the decision whether to use headphones or speakers has a few main arguments to consider:
Do you sleep alone or share a room with someone else?
What position do you typically prefer for sleep?
Do you want to listen to your sleep sounds all throughout the night?
Taking these questions into account can help you make the best decision about what listening method is ideal for you. Here are some Pros and Cons of each method:
Safety Considerations
Finally, there are a few safety points to address when adding sleep sounds into your nightly routine. It’s best to be informed about these before you start so you can set yourself up safely for the best sleep you’ve had in years, worry free.
Using wired headphones can pose a safety risk if they become tangled during the night. This can lead to a choking hazard, so it is recommended to take great care when using wired headphones for sleep. Never allow children to use wired headphones at night.
Reduce EMF emissions from your device at night by downloading your sleep playlist onto your device directly, allowing you to turn on airplane mode while your phone is close by overnight. This also helps to reduce nighttime disturbances from phone notifications while you sleep.
Keep your phone on your bedside table and not under your pillow. Phones generate heat, especially while charging, which can cause them to overheat and pose a fire risk. The danger is increased if the phone is left charging overnight, so keeping it on the table next to you is the safest choice.
Volume and Timing Recommendations
According to the WHO (World Health Organization), the ideal level for continuous nighttime sounds should be between 30-40 dB (decibels) and should not surpass 50 decibels for a prolonged period. Our ears are very sensitive at night, biologically programmed to listen for danger or disruptions in our environment. If we allow volume to surpass 70 decibels, especially for a prolonged period, we can experience hearing loss.
https://hearinghealthfoundation.org/keeplistening/decibels
It is therefore recommended that we keep sleep sounds at a maximum of 50 decibels if we are listening to audio on a timer. If we plan to listen all night, sounds should be kept between 30-40 decibels. If you’re curious to know how loud that is, there are many volume meters available to download to your phone.
It is also important to note that babies and children have more sensitive ears than adults, so their sleep sounds should be kept as quiet as possible to avoid any damage to their delicate hearing. Placing the speakers further from the head can help mitigate these risks.
Audio therapy might just be the push you need to get your sleep habits on the right track. Sleep sounds have been scientifically proven to help people in all aspects of sleep, from onset to quality. The BetterSleep app allows you to curate your sleep soundscape and build your own playlist, start to finish, with your unique preferences as the main consideration. No matter your sleep goals, BetterSleep is here to launch your sleep process in the right direction.
So, now that you know about the abundant benefits of sleep sounds, as well as the versatility of the BetterSleep app for all your relaxation needs, what are you waiting for? Better Sleep is only a click away.
Start your free trial of the BetterSleep app today and get on the path to the best sleep of your life!
Sleep sound preferences are personal, but the most widely used sounds are white noise and nature sounds (waves, rain, and gentle wind). These also happen to be the most extensively studied sleep sounds, and have all been proven to help people fall asleep faster and stay asleep longer. However, the best sleep sounds are the ones you like personally, that make you feel calm and relaxed. The BetterSleep app Sound Mixer allows you to experiment with sleep sounds to your heart’s content.
Yes, rain sounds have a calming effect on the brain and have been shown to improve sleep quality in adults. The natural frequency of rain sounds have come to be associated with calm tranquility; most folks find the sound itself quite relaxing. Moreover, rain sounds can mask other nighttime disturbances, reducing the likelihood of waking during the night.
This one depends on you and your personal preferences, but there are a few top contenders for the most popular and widely studied sleep sounds. Nature sounds are definitively the most thoroughly investigated type of sleep sounds, followed by white noise, and have been proven to help people sleep more quickly, deeply and restfully. There are pros and cons to both, so you may find that you like another color of sound more than white, or that there are certain nature sounds that just don’t make you feel relaxed. It’s all a matter of preference–luckily BetterSleep allows you to mix and match to create the soundscape of your dreams!
There’s no best for everyone, but certain colors of noise have been specified to help with particular problems. For example:
The best way to find out is to try them for yourself and see which one sounds best to your ears.
Are sleep sounds safe for long-term use?
Sleep sounds are considered safe for long-term use, as long as the volume levels are regulated correctly. Many people use sleep sounds on a nightly basis and find that it brings an important sense of balance to their nighttime routine. The WHO (World Health Organization) recommends keeping sleep sounds at a maximum of 40 decibels to prevent any problems over time. Another important safety factor to consider is the use of wired headphones, which can become tangled at night and cause a choking hazard, especially for children.
Sleep sounds should be kept as low as possible, while still being able to drown out disturbing background noises. The WHO warns that sounds over 70 decibels for a prolonged period can be damaging to hearing, but that overnight we should aim to drop our volume under 40 decibels. They also recommend taking care when using headphones, as the sound is more directly administered to the ears. Children and babies should not be exposed to sleep sounds over 30 decibels for an extended period, in order to protect their delicate ears.
Sleep sounds help reduce anxiety by targeting the parasympathetic nervous system. The “rest and digest” mode of the body kicks in more readily when stimulated by calming sounds such as rain, wind, or other natural frequencies like green noise. These natural body reactions don’t have to be practiced; it’s our body’s innate response to hearing nature sounds. Additionally, the consistency of adding sleep sounds into your bedtime routine can help your body prepare for relaxation even before you’re in bed. Your brain will start to recognize the predictable pattern of bedtime and you may even find yourself getting sleepy earlier than before.
White noise encompasses all frequencies of audible sound at once, making it a gently hissing, staticky sound. Nature sounds refer to any sound that could come from nature, and white noise’s close relative, green noise. Because green noise blocks out the highest and lowest frequencies of white noise, it’s much closer to the sounds of nature, mimicking the tones we hear in a babbling brook or gentle waves.
Sleep sounds don’t work the same way for everyone. Choosing your sleep sounds is a highly personal decision, and some people simply don’t enjoy listening to anything at all at night. Certain populations, like Highly Sensitive People (HSPs), might find any additional nighttime sounds to be irritating, while others swear by them. If you’re interested in exploring the sleep sounds that might work best for you, BetterSleep’s free trial is the perfect place to start.
This is another personal choice, but depending on certain criteria, you may want to consider the following advice:
Children can certainly use sleep sounds safely, but with a few specifications. First, volume levels should be kept in the 30-40 decibel range, so as not to damage their hearing. Pediatricians also recommend that speakers be kept 2 feet or more away from children to reduce the risk of hearing loss. Children should not use wired headphones for sleep. Finally, age appropriate sounds are key. With BetterSleep’s library of children’s sleep stories, you’re sure to find a bedtime story to help your child sleep, no matter their partiality.
The BetterSleep app features an industry leading sleep sounds library and comes equipped with countless other useful features. The Sleep Tracker is a favourite among users, as well as Sleep Stories and Guided Meditations. Scientific research is at the base of our methodology, meaning you’ll be engaging with proven ways to improve your sleep hygiene. With BetterSleep, you’ll find a plethora of advice from professionals in the sleep space, with innumerable blog posts and reference materials for any questions you might have.